Description
A nutritious high-protein pasta salad loaded with grilled chicken, chickpeas, edamame, fresh vegetables, and a light lemon yogurt dressing. Perfect for meal prep, post-workout fuel, or a healthy lunch.
Ingredients
- 8 oz whole wheat or protein-enriched pasta
- 1 cup grilled chicken breast, diced
- 1/2 cup chickpeas, drained and rinsed
- 1/2 cup edamame or green peas
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese (optional)
- 2 tablespoons sunflower or pumpkin seeds
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon Greek yogurt (optional)
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon fresh parsley or basil, chopped
Instructions
1. Bring a pot of salted water to a boil and cook the pasta according to package directions until al dente.
2. Drain the pasta and rinse under cold water to stop the cooking process, then set aside to cool.
3. In a small bowl whisk together olive oil, lemon juice, Greek yogurt, Dijon mustard, garlic powder, salt, and black pepper until smooth.
4. In a large mixing bowl combine the cooked pasta, grilled chicken, chickpeas, edamame, cherry tomatoes, cucumber, red onion, feta cheese, and seeds.
5. Pour the dressing over the pasta mixture and toss well until everything is evenly coated.
6. Cover and refrigerate the pasta salad for at least 30 minutes to allow the flavors to blend.
7. Garnish with fresh parsley or basil before serving.
Notes
Use protein-enriched pasta or whole wheat pasta to boost the nutritional value.
Greek yogurt adds creaminess and additional protein but can be omitted for a lighter vinaigrette-style dressing.
This salad keeps well in the refrigerator for up to 3 days, making it perfect for meal prep.
You can substitute grilled tofu or tuna for the chicken if you prefer.
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 4g
- Sodium: 480mg
- Fat: 16g
- Saturated Fat: 4g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 55mg